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考生缓解考试焦虑的两个小方法
日期:2017-05-13 09:53:34 来源:www.jnzyxlzx.com

  考试焦虑症的产生往往与消极的自我暗示有关。一想到考试,有考试焦虑的学生首先想到的往往是“我肯定考不好。”这些想法导致焦虑水平上升,影响了考场上的正常发挥,而考试成绩不理想又强化了这些想法,下次考试时,焦虑更重,对成绩的影响更大,造成恶性循环,难以纠正。要想打破这种恶性循环,就要树立正确的自我意识,增强应试信心,具体做法是:济南心理咨询

  Test anxiety is often associated with negative self-signals. When thinking of exams, students with test anxiety first thought of "I'm sure I didn't do well." These thoughts lead to anxiety level rise, affect the normal play in the examination place, and the test result is not ideal reinforce those ideas, when the next exam, anxiety is heavier, the impact on the performance more, create a vicious cycle, it is difficult to correct. In order to break this vicious circle, we need to establish the correct self-consciousness and strengthen the confidence in the test.

  (1)学会觉察个人消极的自我意识。当消极想法出现时,要及时抓住它。想做到这一点并不容易,需要平时勤加练习。

  (1) learn to be aware of your negative self-consciousness. When a negative thought occurs, catch it in time. It's not easy to do that, and you need to practice regularly.

  (2)向消极的自我意识挑战。捕捉到消极的想法后,医`学教育网搜集整理就用现实的积极的想法加以对抗。比如,你可以问问自己:如果不受到考试焦虑的影响,可以发挥正常水平的话,考不好的几率是多少?

  (2) challenge the negative self-consciousness. After capture the negative thoughts, medical ` study education net collection with the reality of positive thoughts against them. For example, you can ask yourself: what are the odds of failing to do well if you're not affected by test anxiety?

  (3)养成向消极的自我意识挑战的习惯。消极的自我意识已经存在了很久了,要想彻底改变,需要反复应用对抗手段,才可以让积极自我意识最终战胜消极自我意识。所以,在平时反复练习对抗技巧,才能够得心应手地运用。放松练习:放松训练针对的是焦虑时产生的躯体紧张状态,通过全身肌肉的放松,达到放松精神的作用。放松训练的基本要点是,依次先收紧再放松全身各部位肌肉,体会放松的感觉,每日坚持练习,最后做到可以随心所欲,随时放松。这样,考试感到紧张时,可以立刻进行放松练习,达到全身放松。

  (3) develop a habit of challenging negative self-consciousness. Negative ego has existed for a long time, if you want to completely change, requires repeated application countermeasures, can make positive self-awareness eventually overcome negative ego. Therefore, practice the technique of confrontation repeatedly in the ordinary times, and then be able to use it. Relaxation exercises: relaxation exercises focus on the physical tension that arises during anxiety, through the relaxation of your whole body muscles and the effect of relaxation. Relaxation training, the basic point is, in turn, tighten first, then each part of the relax all your muscles, relax, daily exercise, finally can follow one's inclinations, at any time to relax. This way, when the exam feels nervous, you can take a relaxation exercise at once and relax.

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